Back Pain During Pregnancy

Getting pregnant is a thrilling & fulfilling experience for women. But most of the time it’s followed by several challenges, such as back pain. Back pain in pregnancy is a common problem faced by up to 80% of women generally during their 5th-7th month of pregnancy.¹

The intensity & duration of pain may vary. While a few pregnant women have mild back pain, others have severe ones. Similarly, some pregnant women experience short spurts of pain while for others the pain is long-lasting. But in up to 10% of cases, the back pain becomes so severe that their daily life & its quality get affected.¹

It’s important to note that women with pre-existing back pain have a high chance of getting them after conceiving.¹

In this blog, we’ll explore the different causes of back pain during pregnancy. And discuss ways to help you deal with the condition & find relief.

Let's understand the causes first.

Reason For Back Pain During Pregnancy

The most common causes of pregnancy-related back pain are:

• Additional Weight:

When you get pregnant, you have to bear the extra weight of the baby growing inside you, (not to forget your own weight gain during pregnancy). ^{1 2} And this additional weight has to be supported by your back & it starts to ache.

• Hormonal Changes:

During pregnancy, certain hormones like relaxin and progesterone work on the pelvic region muscles & ligaments to make them loose & fit in your growing baby. These changes also contribute to the back pain.^{1 2}

• Centre Of Gravity Change:

When your baby bump grows large, it’s obvious that your centre of gravity will shift. This shift not only affects your posture but also bends your back, ultimately resulting in back pain.^{1 2}

• Strain & Stress:

As the baby bump grows, your body may compensate by leaning backwards to prevent leaning forward and potential falls. This adjustment can strain lower back muscles and contribute to pregnancy-related back pain.^{1 2}

Having learnt about the causes of back pain during pregnancy, let’s explore its types and symptoms.

Types Of Back Pain During Pregnancy

The two most common categories of back pain in pregnancy are as follows:

• Lumbar Pain:

It is located close to your waist in the central back. The pain may or may not radiate towards the foot. This type of pain usually isn’t very severe. However, sitting for long durations may worsen it.³ 

• Pelvic Girdle Pain:

This type of pain is felt: 

1. Across either or both sides of the lower back.

2. Over the pubic bone, roughly at level with your hips

3. Between your vaginal and anal region

4. Radiating towards the thighs

The pain gets worse when you’re standing, climbing stairs, standing on a single leg, parting legs and turning around in bed.^{3 4}

Having understood the types of back pain, let’s explore its potential risks.

Risks Related To Back Pain During Pregnancy

Sometimes, back pain in pregnancy may hint at an underlying problem. Hence, if your pain worsens or lasts more than two weeks, consult your doctor. This is because, in a few instances, back pain can be a sign of preterm labour or a Urinary Tract Infection (UTI). These are usually accompanied by other red flags such as fever, a burning sensation when you pee or vaginal bleeding.⁵

How To Relieve Severe Back Pain During Pregnancy

• Good Posture:

When you’re sitting, choose a comfortable chair that has optimal lumbar support. Consider putting a cushion before sitting to support your back. When standing, try to rise straight, with your chest high and shoulders pushed back and relaxed. Also, position your feet well apart so that you get a comfortable & balanced stance.^{6 7}

• Supportive Clothing & Footwear: 

Opt for abdominal support garments, maternity pants & lumbar support belts. Go for footwear that has good arch support & let go of your high-heeled shoes.^{5 6 7}

• Daily Exercise:

A safe exercise during pregnancy that also keeps your back strong is walking. You may also indulge in stretches, yoga and swimming which are all helpful for strengthening your back. But don’t forget to check with your doctor first.^{5 6 7}

Proper lifting: When lifting an object, you must be mindful not to bend your waist. Instead, go for a squat position to do lifting and exercise caution not to go too far! ^{6 7} 

• Good Sleep Position:

It’s generally advised to sleep on your side, not your back. You may put pillows between your legs, under your belly and behind your back for extra support.^{6 7}

• Warm Or Cold Compress:

Some pregnant women also find hot and cold packs helpful in relieving their back pain.^{6 7}

• Staying Positive:

You’d be surprised to know how effective keeping a calm and happy mind is in keeping your back less stiff. So, in this crucial period, practise mindfulness and other activities like reading etc to improve your mental health.¹ 

Summing Up

Just because back pain during pregnancy is very common, doesn’t mean you have to ignore it. Follow the tips that we talked about in the blog & you’ll definitely find some comfort. And if they don’t work or if your pain gets worse, consult your doctor immediately. 

*Disclaimer: This blog should not be substituted for professional medical advice.

FAQs

Q1. Is Back Pain During Pregnancy Common?

Yes, back pain affects up to 80% of pregnant women.¹

Q2. How Severe Is The Back Pain in Pregnancy?

Different women have different experiences with their back pains during pregnancy. For some women, the back pain is mild while for others it may get severe or long-lasting.¹

Q3. Should I See A Doctor For Back Pain During Pregnancy?

Yes, especially if the back pain worsens or lasts longer than 2 weeks. It could be a sign of preterm labour or a UTI.⁵  

Q4. How To Relieve Back Pain During Pregnancy While Sleeping?

Try to sleep on your side & keep your knees bent. For additional support, you may use pillows between your legs or under your belly.⁷